5 Intense Exercises To Help You Build Monster Triceps Like Dwayne 'The Rock' Johnson
When people want bigger arms, they generally focus on their biceps only. That's because biceps are the most shown off muscle on the planet! But this is exactly where you are wrong. To have huge guns, you need to concentrate more on your triceps than biceps. If you don't know this already, let me tell you that around 66% of your arm is made up of triceps and the rest is biceps. As the name itself suggests, there are three muscle heads in the tricep muscle group unlike two in biceps muscle group. Today, I am going to tell you exercises which will help you get bigger and thicker triceps.
The Anatomy Of Triceps
Since there are three heads of the tricep muscle group, it is important that we include an exercise for every head. The three heads in the triceps are the lateral head (that makes the horseshoe shape), the medial head and the long head. While extending the elbow and straightening the arm is done primarily by the lateral and medial head, the long head is responsible for adduction along with the lats (back muscles). Now, there are various exercises that can be done to isolate the triceps but I'll tell you the 5 most effective in this article.
1) Close Grip Bench Press
This exercise is performed on a normal bench press. The movement is identical to a bench press with the only difference being the grip with which the barbell is grabbed. While in a bench press, the grip is more than shoulder width apart and the grip of arm is very close. The distance between the hands will be the distance that equals a little more than both thumbs placed together on the bar.
2) Skull Crusher
This exercise is done on an isolated flat bench. Though you can use the normal barbell, ideally, the EZ Bar is recommended because of better impact on the lateral head of the triceps. The starting position of the exercise is when your arms are perpendicular to the floor. Slowly lower the barbell towards your head till it reaches just above your face and then push it back to where you started. You can perform heavy sets as well as drop sets in this exercise.
3) Pulley Pushdown
I am sure that this exercise must already be a part of your exercise regime, if not; you've missed the Universal Exercise of triceps. Drop sets, heavy sets, partial sets, eccentric sets you name it, every form of workout can be done on the pulley machine to work your triceps. The best part is that you don't even need a spotter for it. Since the pulley and knob is in front of you, you can adjust the weights by yourself accordingly. The variation for this exercise includes various other grips like the V-Bar, reverse grip, Rope Grip etc.
4) Overhead Extension
This exercise can be performed either with help of a dumbbell or using a rope in a high pulley. This exercise concentrates more on the long head, which I've seen is generally weak in a lot of people. Since folks only concentrate on pulley down, the long head of the triceps is hardly trained. A variation of this exercise includes using both hands and single hand to lift the rope or dumbbell.
5) Bench Dips
This is one of my favorite exercises as you don't even need gym equipment to perform this exercise. All you need is two benches which are almost of the same height. Place your hands on one bench and legs on the other. Now slowly lower yourself till your arms make a 90 degree angle. This is also one of the most effective exercises for triceps. You can also add weights to your lap to increase the difficulty level.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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